Why You Should Add The Scissors Exercise To Your Next Workout
When it comes to a workout routine, core exercises bring many benefits to your health beyond aiming for six-pack abs. Whatever your goal is, EFM Health Clubs notes that core workouts help with respiratory function, spine support, stability, balance, and posture. If you play sports, they can help improve your performance by supporting your balance and stability. Additionally, some of these workouts can help with back pain because weak abdomen muscles contribute to the pain. Among other benefits, core workouts can also help improve your posture and balance.
Being faced with a variety of workout options, techniques, and machinery can feel overwhelming. However, it doesn't always have to be so complicated. Many core workouts can be done from the comfort of your own living room, and this includes the scissors ab exercise or flutter kick. In fact, this exercise targets important muscles and the abdomen for an effective workout in a simple, easy way. Here's how you can do it at home.
How to do the scissors exercise
Before you begin, lay out an exercise mat for added comfort and padding. Start by laying on your back, placing your arms and hands flat on the mat with your palms down. For additional support, you can also place your hands under your glutes. Make sure that you have your legs extended out. To perform the scissors exercise, lift your legs up about 6 to 12 inches from the floor, or at a 45-degree angle. Tighten your core and relax your neck as you begin "fluttering" or kicking your legs up and down, one at a time. For example, lower one leg down to the floor as you lift the other upward. Start with two sets of about 20 kicks and add sets as you improve (via Healthline).
For a more effective scissors exercise, Healthline also recommends keeping your arms down the whole time to help with your stability during the workout. Focus on keeping your core tightened to really engage your muscles. As you're doing the workout, keep it rhythmic, and don't rush through it to balance your energy. Additionally, try adding this exercise to a bigger fitness routine to get the most benefits you can out of it.
Benefits for your body
The scissors core workout primarily targets your transverse abdominis, which helps support your posture, balance, and stability. As it pulls the abdominal wall inward, the rectus abdominis and obliques help flatten the abs as well. Scissor kicks also help work and strengthen your hip flexors, which generally help you move your legs, as you will during this workout (via Livestrong).
According to Self, this core workout also helps with your strength in addition to stability and its other benefits. In fact, a strong core is like a foundation for the rest of your body's movement and can protect you from a spine injury. In fact, your core helps transfer energy and signals between the upper and lower halves of your body. A healthy, strong core greatly benefits the rest of your body and health.
Generally, this exercise is safe to do so long as it is performed correctly. However, personal trainer Evan Williams tells Self that anyone with lower back issues or tightened hip flexors should avoid it because it can be too intense on their body. If you are unsure or feel pain during this exercise, always consult with your doctor first.